When you’re a Mr. Olympia like Derek Lunsford, nutrition is as important as your workouts—and it starts with a perfect dish of rice. For a two-time Mr. Olympia and Olympia 212 champ, the right carb source can be the difference between forcing down another forkful and actually looking forward to every meal in a long offseason. Lunsford has turned a simple staple into a dialed-in ritual that keeps his metabolism humming and his appetite high.
“If my wife was watching this, she’d probably say, ‘Really, you’re going to tell everybody you’re the one who makes the rice all the time?’” he jokes. “But there’s a specific way I do it.”
Derek Lunsford has carved out one of the most remarkable modern careers in bodybuilding, rising from promising amateur to history-making champion. He earned his IFBB pro card in 2017 by winning the NPC USA Championships light heavyweight class, then immediately proved he belonged by winning his pro debut at the Tampa Pro 212 that same year. He captured the 212 Olympia title in 2021, then moved up to the Men’s Open, taking second at the 2022 Mr. Olympia before making history in 2023 by winning the Open title and becoming the first bodybuilder ever to hold Sandow trophies in both the 212 and Open divisions.
After slipping to third in 2024, he stormed back in 2025 to reclaim the Mr. Olympia crown, completing a dominant “Triple Crown” season with wins at the Arnold Classic, Pittsburgh Pro, and Olympia to cement his legacy.
For all that hardware, Lunsford’s home cooking outine at home is surprisingly low-tech. In classic Filipino style—adopted into his own routine—he eyeballs everything, using his fingers instead of gadgets. “You don’t even measure it, you just eyeball it,” he says. “This is the rice that I get—jasmine. I like the taste and the texture. I think it’s the absolute best.”
Jasmine rice is the undisputed king of carbs, Lunsford swears. Why? It’s soft, fragrant, and just sticky enough to be satisfying, and he actually leans into the fact that it’s a higher–glycemic index option than basmati or brown rice. When he’s trying to ramp up his metabolism and eat more food in the offseason, jasmine rice makes him hungrier rather than overly full.
“Which do you think that is—jasmine, I want to eat more. Basmati, I want to eat less,” he says. Jasmine rice comes in at about 209 calories per cooked cup, very similar to white long-grain (around 205 calories) and white basmati (roughly 191–210 calories), and only slightly lower than brown long-grain at about 216 calories. The real difference is in the glycemic index: jasmine and regular white rice sit in the high-GI range (around 68–109 and 70–89), while basmati and brown rice land in the low-to-medium range (roughly 50–58 and 50–55), which generally digest more slowly and hit blood sugar more gently.
Brown rice, though, is a hard pass. “I do not like brown rice ever, like even on a prep,” Lunsford says. “And no, I don’t believe that brown rice is superior to white rice.” Basmati has its place when he wants to feel fuller on fewer calories, but when the goal is growth and enjoyment, jasmine wins every time.
How Derek Lunsford Cooks His Rice
Ingredients
– Jasmine rice
– Water
Equipment
– Rice cooker
– Bowl or rice cooker insert
– Your hand (for rinsing and measuring)
Directions
1. Measure by eye
– Pour dry jasmine rice into the bowl or rice cooker pot until it’s roughly one-third full.
– Exact measuring cups aren’t necessary; aim for a consistent amount each time.
2. Rinse the rice (3 times)
– Fill the bowl or pot with cold water until the rice is fully submerged.
– Swirl the rice with your hand to release excess starch and residue.
– Pour off the cloudy water.
– Repeat this process three times, until the water runs much clearer.
– The goal is to remove any “brown nastiness” from the rice.
3. Use the knuckle method for water
– After the last rinse, flatten the rice in the bottom of the pot so it’s level.
– Gently place the tip of your middle finger on top of the rice.
– Add fresh water until the level reaches your second knuckle (the first big crease on your finger above the tip).
– For softer, wetter rice, add a little more water. For drier rice, pour a bit out.
4. Cook the rice
– Place the pot in the rice cooker.
– Turn it on and let it cook until the cycle finishes.
– Fluff with a fork or rice paddle before serving.
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Derek Lunsford’s Chicken and Rice Power Meal
Ingredients (per meal)
– 1 cup cooked jasmine rice (prepared with his knuckle method)
– About 7 ounces pre-cooked chicken (frozen or refrigerated)
– 1–2 tablespoons extra-virgin olive oil (about 10–15 grams of fat)
– Optional: flavored chicken (buffalo, teriyaki, or similar) for extra taste
– Salt, pepper, or favorite seasonings (optional)
Equipment
– Microwave
– Skillet or frying pan
– Knife and cutting board
– Spoon or spatula
Directions
1. Heat the chicken
– Place the pre-cooked chicken on a microwave-safe plate.
– Microwave until hot all the way through.
– Transfer to a cutting board and cut into small, bite-size pieces for better texture and flavor.
2. Warm the oil
– Add 1–2 tablespoons of extra-virgin olive oil to a skillet.
– Heat over medium to medium-high until the oil is warm and shimmering.
3. Pan-cook the chicken
– Add the chopped chicken to the hot skillet.
– Stir occasionally, letting the edges brown and crisp slightly.
– Season lightly with salt, pepper, or preferred spices if desired.
4. Add the rice
– Spoon in the cooked jasmine rice.
– Stir everything together so the rice absorbs the oil and chicken juices.
– Cook for a few more minutes, stirring, until the rice is hot and well combined, similar to a simple chicken fried rice.
5. Serve
– Transfer to a bowl or plate.
– Eat as a pre-workout or main meal, pairing 7–8 ounces of chicken with enough rice to match your nutrition goals.
The presentation might not be pretty, but when you’re chasing Sandow trophies, what matters is flavor, fuel, and the kind of consistency that starts with something as simple as a perfect pot of rice. “See, this is why I’m a bodybuilder, not a chef. I can make the food taste good, but I can’t plate it,” he says with a laugh.